UPPER BODY
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Chest Press
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Seated Row
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Plate Raise
8-12 Dumbbell Lateral Raise
8-12 Dumbbell Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
____________________________________
SLEDS
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
___________________________________
WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Single-Arm Row
15(L) 12(M) 10(MH) 8(H)
Rear Delt Fly
3×15 (M)
_____________________________________
POWERBUILDING
Cycle 3/ Week 4 (deload)
Dynamic Bench Press
55% 9×2
Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
65% 1×3
70% 1×3
Weighted Dip
5(0) 5(L) 5(M)
Skull Crusher
3×8 (M)
Sit-up
100 (0)
“A little flattery will support a man through great fatigue.”
~James Monroe
